FIT AFTER 50 — 20-Minute Fitness Plan
The step-by-step 8-week kettlebell plan for women over 50. Two 20-minute workouts, three times a week. 21-page PDF.
- Instant download. Your PDF link appears right after checkout and is emailed to you.
- Use it anywhere. Phone, tablet or computer, or print it out. Nothing is shipped.
- Under $1.40 per workout. 24 guided workouts over 8 weeks, and the plan is yours to keep.
- One-time payment. No subscription. Secure checkout powered by Shopify.
What you get
- Two 20-minute kettlebell workouts: a full-body Workout A, with every exercise illustrated in its start and finish position, and a low-impact Workout B with no jumping
- Exercise library: all 24 exercises, each with how-to steps, what to watch out for, and an easier and a harder option
- 8-week plan in 3 phases (Learn, Build, Progress), so you always know how to make it a little harder
- 5-minute warm-up, 2-minute cool-down and clear safety guidance, including how to choose your kettlebell
- Weekly schedule, recovery habits and a printable 8-week tracker
Made for women over 50
For women who want to feel strong, mobile and capable again but don't have hours for the gym. The plan starts gently, and every exercise has an easier option, so you can begin at your own level.
How it fits a busy week
Three 20-minute workouts a week at home, plus a 5-minute warm-up. No trip to the gym, and a 10-minute version for days when time is short. The schedule and tracker show you what to do and when.
Why one kettlebell?
One kettlebell lets you train legs, back, arms and core in a single short session at home. There's no other equipment to buy and nothing to set up.
Format: 21-page PDF. Instant download, nothing is shipped. One-time payment, under $1.40 per workout over the 8 weeks.
What's included
A closer look inside
Everything you need to follow the plan on your own, in one beautifully designed 21-page PDF.
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Workout A: full-body, 20 minutes
20 exercises, 40 seconds on and 20 off. Every exercise is illustrated with a clear start and finish position.
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Workout B: low-impact, 20 minutes
10 exercises done twice, with no jumping. Easier on your joints, and the place to learn the basic movements.
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Exercise library: 24 exercises
How to do each one, what to watch out for, plus an easier and a harder option, so every move fits your level.
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8-week plan in 3 phases
Learn, Build, Progress: exactly when to switch from 30/30 to 40/20 timing and how to make it harder, step by step.
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Warm-up, cool-down & safety
A 5-minute warm-up, a 2-minute cool-down, five technique rules and a simple test for choosing your kettlebell.
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Schedule, habits & tracker
A weekly A/B schedule with walking days, practical recovery habits and a printable 8-week tracker.
Read it on your phone, tablet or computer, or print it.
How it works
Start in three simple steps.
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Buy the plan
Secure checkout in about a minute. One-time payment, no subscription.
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Download your PDF
Your download link appears right after checkout and is also emailed to you. Can't find it? Contact us and we'll help.
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Follow the plan
Do your first 20-minute workout, then tick it off on your 8-week tracker.
Who is FIT AFTER 50 designed for?
Women (and men) aged 50 and over who want to stay strong, mobile and active, especially busy people balancing work, family and everyday life who don't have hours to spend in a gym.
How long does each workout take?
Each workout is 20 minutes of training. Add the 5-minute warm-up before and the 2-minute cool-down after (both included), so plan for about half an hour. On busy days, the plan includes a 10-minute version.
How many days a week should I train?
Three workouts a week, alternating the full-body Workout A and the low-impact Workout B, with walking or rest days in between. The weekly schedule lays it out for you.
What equipment do I need?
One kettlebell, about 2 × 2 metres of floor space, a mat and any free interval-timer app. The ebook includes a simple test for choosing your starting weight and explains when to move up.
Is this a physical book or a digital product?
It's a 21-page PDF. Nothing is shipped. Read it on your phone, tablet or computer, or print it out. The tracker is designed to be printed.
How will I receive my purchase?
Right after checkout, a download link appears on your order confirmation page. You'll also receive an email with the link, so you can download it again later.
What if my download doesn't arrive?
First check your spam or promotions folder. The download link is also on your order confirmation page. If you still can't find it, contact us and we'll sort it out.
Can I get a refund?
If your download doesn't work or the file is faulty, contact us and we'll fix it. If we can't, you're entitled to a refund. Because you get instant access, you can't cancel once the download is delivered (you confirm this before you buy), but you can always contact us with any concern. Your statutory consumer rights are not affected. See our Refund Policy.
Can beginners follow the plan?
The plan starts gently: in weeks 1–2 you use a slower 30-seconds-on, 30-seconds-off timing and mostly the low-impact Workout B to learn the basic movements. Every exercise has an easier option. Go at your own pace and build up gradually.
What if I can't do some of the exercises?
Every exercise in the exercise library has an easier option, and Workout B has no jumping at all. On days when your joints feel sore, the plan suggests doing Workout B instead.
What if I have concerns about exercising?
The ebook lists situations where you should check with your doctor before starting, for example a heart condition, a recent injury or operation, or if you haven't exercised for a long time. Stop any exercise that causes pain.